Bibliothèque WODs

Waterfall 500m rows, 1 each. 9:00 time cap. Score is 2,000m time minus jump rope bonus. P1 completes their 500m row and immediately begins jumping rope. P2 will row while P1 acc...

For Time 2 rounds of 10 sandbag over the shoulder 75/50# 30 ft Handstand Walk (15’, 15’) 15 Toes 2 Bar Directly into 2 rounds of 10 sandbag over the shoulder 75/50# 30 ft Handst...

For Time 2 rounds of 10 sandbag over the shoulder 75/50# 30 ft Bear Crawl (15’, 15’) 15 Toes 2 Bar Directly into 2 rounds of 10 sandbag over the shoulder 75/50# 30 ft Bear Crawl...

For Time 2 rounds of 10 sandbag over the shoulder 75/50# 30 ft Bear Crawl (15’, 15’) 15 Knee Raises Directly into 2 rounds of 10 sandbag over the shoulder 75/50# 30 ft Bear Craw...

For Time 2 rounds of 10 sandbag over the shoulder 75/50# 30 ft Bear Crawl (15’, 15’) 15 Knee Raises Directly into 2 rounds of 10 sandbag over the shoulder 75/50# 30 ft Bear Craw...

21-15-9 Alternating Dumbbell Snatch 15/10kg Box Jump Overs 24/20" Please refer to @royalnavyfitnessleague instagram page for movement standards

For Time 2 rounds of 10 sandbag over the shoulder 75/50# 30 ft Bear Crawl (15’, 15’) 15 Knee Raises Directly into 2 rounds of 10 sandbag over the shoulder 75/50# 30 ft Bear Craw...

10' AMRAP 200m weight carry at 0’ Row for max calories 200m run at 5’00’’ Row for max calories 200m run at 7’30’’ Row for max calories until time cap Parent kid: 200m run at 0’ ...

10' AMRAP 200m weight carry at 0’ Row for max calories 200m run at 5’00’’ Row for max calories 200m run at 7’30’’ Row for max calories until time cap Weight 30 kg slamball

200m weight carry at 0’ Row for max calories 200m run at 5’00’’ Row for max calories 200m run at 7’30’’ Row for max calories until time cap RX 60 kg sandbag Advanced 40 kg sandbag

Time Cap - 8 Minutes 8-12-16 Single DB Thruster Bar MU Age Group DB Thruster Bar MU 35-39 70/50 RX/RX 40-44 70/50 RX/RX 45-49 60/35 RX/RX 50-54 50/35 RX/RX 55-59 50/35 6/10/14 6...

Battle of Bosphorus All Star ‘24 Wod 24.1A&B 9 min Amrap: 5 Snatch 10 Overhead Squat 15 Toes to Bar 6 minutes to find; 1 Rep Max Clean & Jerk Elite Man 24.1 A : 50 kg Elite Woma...

Min 0:00 – 10:00 (Score A): AMRAP 3 rounds of: 20 Burpees over rower 20 cal Row -Then- Max Burpees over rower in the remaining time Score = TOTAL number of reps completed. Min 1...

All divisions 24.1A + B Run & Row 23' AMRAP 3.1k run Into Max cal row Score A = time run Score B = cals row

All divisions 24.1A + B Run & Row 23' AMRAP 3.1k run Into Max cal row Score A = time run Score B = cals row

Battle of Bosphorus All Star ‘24 Wod 24.1A&B 9 min Amrap: 5 Snatch 10 Overhead Squat 15 Toes to Bar 6 minutes to find; 1 Rep Max Clean & Jerk Elite Man 24.1 A : 50 kg Elite Woma...

Min 0:00 – 10:00 (Score A): AMRAP 3 rounds of: 20 Burpees over rower 20 cal Row -Then- Max Burpees over rower in the remaining time Score = TOTAL number of reps completed. Min 1...

All divisions 24.1A + B Run & Row 23 AMRAP 3.1k run Into Max cal row Score A = time run Score B = cals row

All divisions 24.1A + B Run & Row 23 AMRAP 3.1k run Into Max cal row Score A = time run Score B = cals row

For Time 45 Cal Row

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For Time 45 Burpees Over The Bar

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For Time 21/15/9 Cal Row Burpees Over The Row

For Time